Conditioning and Training
NASPE/NCAT Sport Injury Resource

Over-training is the result of doing too much; the mind and body react unfavorably to mistakes made in the training program. Some of the common signs of over-training include:

- Illness or increased susceptibility to upper respiratory infections
- Decrease in training level intensity or early fatigue
- Decrease in performance or desire to perform, and/or
- Soreness or injury to muscles and joints.

There is no specific recipe to prevent over-training. Each coach must carefully design programs to avoid over-training. Try the following suggestions:

1) Include variation with your practices and progress or maintain within each segment of your season, e.g., pre-season, post-season, off-season (periodization);
2) Make sure your athletes are eating a healthy diet to replenish used glycogen stores, and remind athletes to hydrate before and re-hydrate after each practice session;
3) Finally, make sure to plan for sufficient time to rest and recover from hard practices.

Include a light/rest day or an alternate activity day to help athletes recuperate from high intensity sessions.

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American Alliance for Health, Physical Education, Recreation and Dance